As a running back in the game of football, you very likely already have a certain amount of speed, but there are ways to develop your speed to its full potential. Of course the the dream of every back is to break into the open field and sprint it in for 6, but how do you get into the open field (besides having a great O-line)? By being shifty and agile while having vision of the cut you are going to make after the one you are already making. Yes your coaches will make you learn the different gaps to shoot but many times you need to be creative and athletic to get those extra yards! 

Tip 1) Develop Core Stability
Your Core muscles stabilize your spine and hips... Kinda important for a guy trying to avoid guys double his weight tackling him right? I'm not just talking about ding 100 crunches a day either. I'm referring to planks, side bridges, stability ball exercises, med ball work and standing cable rotations. 

Tip 2) Develop Basic Plyometric Movements
Plyometric exercises (targeting your lower body) will increase your agility, speed and quickness giving you the reaction time that linebackers have nightmares about. Jump rope 60min (total) every week, master power skips & hop on one leg in multiple directions (stopping at any one direction to check your balance and body position).

Tip 3) Develop Foot coordination
Agility ladders are your friend! When I was training a DB his senior year, who was aspiring go gain a pac-10 scholarship, there was never a training session that went by where I didn't have him use one. I confused his feet on the ladder and forced his body to learn the complicated steps. This new level of coordination and foot speed allowed him his brain to move his feet in the best position possible for the play before he even decided on where he was moving.  (...Antoine Cason went on to be a 1st round NFL Draft pick and has made interceptions every year of NFL career, in his 7th season as of this article). 

Don't waist your talent, release your inner athlete by getting StrongerQuicker! Click HERE to view my speed products. 

Written By: Ryan Bishel, BA, PES

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For years I have heard coaches use the term "Push" when trying to get athletes to move more explosively. "Push off your feet!" Sounds familiar right? Well that;s fine and all for average athletes, but if you really want speed, who doesn't, then you need to start replacing the word "push" with the action word of "punch." Here is why: pushing the ground away can/will make your feet spend a longer time of the ground, thus reducing speed. By using the power phrase of "punch," you will drive more force through the ground, while having your feet feel more spring-like. 

To feel what I am talking about, simply perform 5 reps on a jump rope saying "push" as you land then perform 5 reps saying "punch" right before your feet contact the ground. No, seriously try it! That is what every cut, acceleration and change of direction needs to feel like. One other coaching cue that is vital to this term of "punching" is to shift your center of gravity away from your heels and forward (or any other angle). So to feel this, Sprint 2 steps (from a standing position), then sprint 2 steps saying "Punch-Punch" after you first fall forward with your heels off the ground. You are now quicker! 

Don't waist your talent, release your inner athlete by getting StrongerQuicker! 

Written By: Ryan Bishel, BA, PES

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Written By: Ryan Bishel, BA, PES

Are you still thinking in the stone age and have convinced yourself that jumping rope is just for the playground? Skipping rope naturally improves your ability to land on your balls of your feet. This is a good thing, unless you like feeling like you have lead in your feet! All movements of speed and agility include your feet rapidly bouncing off of the ground (not pushing). So by teaching yourself to jump rope like a professional boxer, you will (simultaneously) train your legs to feel "Bouncy" and less "lead-like." 


Quickness also comes from staying relaxed in your extremities while keeping your spine erect and your abs activated. Skipping rope will teach you to be fast while keeping relaxed. Jumps are short and quick, just like the movement of jumping rope is small and crisp. Can you take guess at what is one of the most basic forms of plyometric exercise is? .....Ok so you read the title of this article, well at least you get it now. If you have ever thought of starting plyometric workouts, first test yourself in how long and well you can jump rope for. Also, coordination is key in athletics!


Every athlete needs to have the attributes of quickness, agility and of course speed. They are the differences in feeling the confidence and having the ability (for that matter) to make the big plays! Jumping rope can benefit the required muscle groups and muscle fibers for efficient execution in just about every sport and every athletic development training movement. It is not only an ideal training exercise, but it is also one that prevents injury. You will strengthen the muscle groups that support your feet, ankles and knees which in turn will reduce injury risks. Jumping rope is a great addition to your warm-up, so start it today! 

JUMP ROPE WARM UP EXAMPLE:
50x Regular Jumping
50x Side to side
50x Forward & backward
50x Boxer shuffle (2 on Right Ft., 2 on Left)
20x Double jumps
0:30sec - As many as you can do

Written By: Ryan Bishel, BA, PES

Ok, so what does "Squeeze the Sponge" mean? 

Well I'm talking about "Effort." All to often I see athletes just going through the motions, which will cause a plateau in their performance. In order to progress as an athlete, all of the quick & explosive movements need to be pre-programmed into your neuromuscular system at 100% effort. Let me explain, if you perform 5 20yd sprints at 75, 80, 78, 95, 89% effort, then that is what you have pre-programmed into your system for "Game Day." You can not expect to be the quickest athlete out there if you haven't trained your body to do so on a consistent basis. 

We as humans are creatures of habit, I know, you have heard this before. But... We really, are. Our bodies by nature, are wired to "Program" all motions into our neuromuscular system so they become "learned." Think of every rep and movement your body makes is just the same as writing your name over and over again when you were little. Why were our parents and teachers so pushy about it... so we could one day write our name faster than say it. Well cutting on the field to change direction before your opponent beats you on the play, needs to be "Programed" just like writing your name, tying your shoes, walking, saying the alphabet, ... ok I'll stop there, but you get the point. Multiple reps a week aren't enough if you want to prevent injury and become faster than you have ever been... those reps aren't just reps, they are vital programming sessions and should be taken seriously. Every angle your joints make are very important for biomechanics & movement efficiency, so those reps, need to be Perfect Reps and Repeated Perfect Reps. Expect more from yourself, and squeeze the mental sponge.... because you have more potential than what your old self told you yesterday. 

So the moral of the story is ...
A) "Train your body at the speed at which you want it to perform on "Game Day" and except nothing less!"
B) "Train your body for perfect athletic movements, you are programming speed, not just working out!"

By: Ryan Bishel, BA, PES
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